Janet's Mustard Chicken

Green Bean, Tomato, and Feta Salad Oreganato

Spicy Cannellini Bean Salad with Tuna, Peperoncini, and Parsley

Grilled Garlic Chicken with Roasted Red Pepper Aioli Sauce

Whole Wheat Spagetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers

Recipe for Spicy Lime Coleslaw

78 Calories Cocoa Fudge Cookies

Chicken Caesar Salad Recipe

Cucumber-ginger agua fresca

Sloppy Joes

4 servings

330 calories per serving
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1 t oil
1 onion, chopped finely
1 green pepper, chopped
2 cloves garlic minced
1 lb. extra lean ground beef
3/4 c ketchup
1 1/2 T brown sugar blend by Splenda
2 t Worcestershire sauce
1 t chili powder
1 t cumin
¼ t salt
¼ t pepper
4 whole wheat burger buns


Heat oil in skillet and cook onion, pepper and garlic 5 minutes then stir in beef and cook 10 minutes or until no longer pink then add ketchup, sugar, Worcestershire, cumin, salt, pepper and chili powder and cook 4 minutes. Serve on buns.

Source

Healthy Meatloaf

4 servings

205 calories per serving
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1 lb. extra lean ground beef
1/4 c ketchup, divided in half (2T and 2T)
1/3 c old fashioned oats
1/4 c skim milk
1 carrot in chunks
½ of a small green bell pepper, sliced
1 c fresh parsley, chopped
1 garlic clove, minced
1/4 c egg beaters
1 T Worcestershire sauce
1 T steak sauce
¼ c cold water (or more)
1/4 t salt

Preheat oven to 350 degrees. Mix milk and oats and let sit a few minutes. Put carrots, onions, parsley and garlic in a food processor or blender and mince. Add oat mix, eggs, Worcestershire, steak sauce, 2 T ketchup and salt. Add beef and mix well. If dry, add some cold water. Spray 4 small individual sized meatloaf pans (I use the disposable ones available in all grocery stores) with Pam. Divide meat mix among the pans and spread 2 T ketchup over each. Place all the mini pans on a baking sheet. Bake 40-45 minutes and let stand at least 5 before serving.

Source

Chickpea Salad with Feta Cheese

4 servings

178 calories per serving



1 15oz. can chickpeas, drained
2 scallions, sliced
1/2 c grape tomatoes, halved
3 T fresh parsley, chopped
3 C salad mix
2 oz. low fat feta cheese
1 t lemon zest
2 T lemon juice
1 t oil
1 garlic clove, minced



Mix zest, juice, oil, garlic and salt. Add chickpeas, tomatoes, scallions, parsley and salad and toss well to coat. Sprinkle with feta and serve.

Source

Grape Salad

4 servings


70 calories per serving



¼ c low fat vanilla yogurt
1/8 t cinnamon
1/8 t cardamom
1 c seedless green grapes halved lengthwise
1 c seedless red grapes halved lengthwise

Combine yogurt, cinnamon and cardamom – then mix in grapes and toss to coat. Cover and chill

Source

Lemony Green Beans (Green Beans with Lemon Juice and Lemon Zest)

Source

Spaghetti with Sauteed Chicken and Grape Tomatoes

Servings: 4 • Serving Size: 1 1/2 cups • Calories: 302

• 2 skinless chicken breast halves, diced in 1 inch cubes
• cooking spray
• 1/2 tsp each of dried oregano and dries basil
• salt and pepper
• 8 oz spaghetti (high fiber or low carb) I used Ronzoni Smart Taste
• 2 cups grape tomatoes, halved
• 6 cloves garlic, smashed and coarsely chopped
• 4 tsp extra virgin olive oil
• 4 tbsp chopped fresh basil

• Bring a large pot of salted water to boil.
• Season chicken generously with salt, pepper, oregano and basil.
• Heat a large skillet on high heat. When hot, spray with oil and add chicken. Cook about 3-4 minutes, until no longer pink. Remove chicken and set aside.
• Add pasta and cook according to package directions. Reserve about 1/2 cup pasta water before draining.
• While pasta cooks, add olive oil to skillet on high heat.
• Add garlic and sauté until golden brown (do not burn).
• Add tomatoes, salt and pepper and reduce heat to medium-low. Sauté about 4-5 minutes.
• When pasta is drained, add pasta to tomatoes and toss well. If pasta seems too dry, add some of the reserved pasta water.
• Add fresh basil and chicken and toss well.
• Serve and top with good grated cheese

Source

Basic Egg Salad Recipe

Makes 4 servings

Calories 110

basic egg salad for sandwiches or crackers

Ingredients

4 eggs, hard boiled

2 tbsp light mayonnaise

1 1/2 tsp mustard

2 tsp cider vinegar

11/2 tsp granulated sugar

1/4 tsp salt

1 stalk celery, minced

2 tsp pickle relish

1/8 tsp paprika

Directions

1.Place eggs in a bowl and smash with fork until well chopped. Add all ingredients, including salt, to taste. Mix well and chill for at least 15 minutes.

2.Serve on bread, toast, lettuce leaves, or crackers

Source

Moroccan Chickpea, Eggplant, and Tomato Stew

•1 medium eggplant, cut into ½-inch cubes


•1 teaspoon salt, plus more for seasoning the stew

•1 tablespoon extra virgin olive oil

•1 cup chopped onion

•½ cup chopped celery

•1 tablespoon minced garlic

•1 tablespoon minced ginger

•1 teaspoon ground turmeric

•1 teaspoon ground cumin

•½ teaspoon cinnamon

•½ teaspoon freshly ground black pepper

•1 (28-ounce) can diced tomatoes, undrained

•Water, as needed

•4 cups cooked chickpeas, with the liquid that clings to them

•1 to 2 tablespoons Harissa or sriracha, or to taste

•Salt

•½ cup minced parsley
 
 
1.Place the eggplant in a colander set over a plate. Sprinkle it with 1 teaspoon salt and toss to coat. Allow to sit 30 minutes. Spread out the eggplant in a single layer on a dish towel covered with a layer of paper towels. Cover with another layer of paper towels and another dish towel. Roll up the towels and squeeze gently along the roll to extract some of the water. Unroll and transfer to a bowl.


2.Place a large nonstick skillet over medium heat. When it is hot, add the oil. When the oil is hot, add the onion and celery. Cook, stirring occasionally, about 5 minutes under translucent and tender. Add the garlic and ginger. Cook, stirring, 1 minute longer. Add the turmeric, cumin, and cinnamon. Cook, stirring, 30 seconds. Add the eggplant and tomatoes. Bring to a simmer. Cover and cook, stirring occasionally, for approximately 30 minutes, until eggplant is tender. If the mixture looks dry during cooking, add water as needed. A small amount of liquid should be visible at all times.

3.Stir in the chickpeas and 1 tablespoon harissa. Add salt to taste and more harissa if desired. Cover and cook, stirring often, about 10 minutes until heated through. Stir in the parsley and serve.





Makes 12 servings

Per serving: 133 calories, 3 g total fat, trace saturated fat, 0 mg cholesterol, 22 g total carbohydrate, 4 g dietary fiber, 6 g protein, 195 mg sodium

Low Fat Eggplant Bake

Ingredients:
1 large or 2 medium eggplants—about 1 pound
1 jar low-sodium marinara sauce
1 15-ounce tub fat-free ricotta cheese, drained
1 6-ounce bag baby spinach
1/3 cup freshly grated parmesan cheese

Preparation:
Preheat oven to 450 degrees. Slice eggplant lengthwise to a 1/4 inch thickness. Place on large cookie sheet coated with cooking spray. Roast eggplant until tender, about 20 minutes, turning once half-way through.
When the eggplant is done, remove from oven and set aside. Reduce oven heat to 350 degrees.
Place baby spinach in microwaveable dish and sprinkle with water. Cook until just wilted. Squeeze dry.
Spoon on-third of the marinara sauce on the bottom of an 8-inch by 8-inch baking dish. Lay one-third of eggplant slices over sauce, followed by one-third of the spinach and one-third of the ricotta cheese. Repeat layers. Sprinkle with parmesan cheese and bake for 20-25 minutes until bubbling.


Serves 4

Per Serving:
Calories 306,
Calories from Fat 29,
Total Fat 3.2 (sat 1.6g),
73mg, Sodium 693mg,
Carbohydrate 49.7g,
Fiber 4.9g, Protein 19.5g

Baked Crab Cakes Recipe

http://www.tasteofhome.com/Recipes/Baked-Crab-Cakes

French Toast Casserole Recipe

12 Servings

Ingredients
1 loaf (10 ounces) French bread, cut into 1-inch cubes (10 cups)
8 eggs
3 cups milk
4 teaspoons sugar
1 teaspoon vanilla extract
3/4 teaspoon salt, optional
TOPPING:
2 tablespoons butter
3 tablespoons sugar
2 teaspoons ground cinnamon
Maple syrup, optional
Directions
Place bread cubes in a greased 13-in. x 9-in. baking dish. In a large bowl, whisk the eggs, milk, sugar, vanilla and salt if desired. Pour over bread. Cover and refrigerate for 8 hours or overnight.
Remove from refrigerator 30 minutes before baking. Dot with butter. Combine sugar and cinnamon; sprinkle over the top.
Cover and bake at 350° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes. Serve with maple syrup if desired. Yield: 12 servings.


Nutritional Analysis:
One serving (prepared with egg substitute equivalent to 8 eggs, skim milk and reduced-fat margarine and without salt and syrup) equals =
147 calories,
mg sodium,
2 mg cholesterol,
19 gm carbohydrate,
9 gm protein,
3 gm fat,
1 gm fiber.